Monday October 19, 2015
Strength: 1 front squat + 19 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Rosa 5X 10 Handstand Push ups 400m run
Friday October 16, 2015
Strength: Alternating sets of: 4 x 6 press 4 x 6 deadlift WOD: 10X 15 push ups 15 V ups 15 air squats
Thursday October 15, 2015
Strength: 2 front squat + 18 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 16 minute AMRAP 70 double under buy in then… AMRAP 5 handstand push ups 2 muscle ups 14 box jumps (24/20)
Wednesday October 14, 2015
Strength: Alternating sets of: 4 x 5 per side Suitcase deadlift 4 x 10 per side Kettle bell side bends 4 x 10 per side Russian twists WOD: Partner WOD 8:00 AMRAP While one person is in handstand hold the partner must perform 10 deadlifts (185/125) (must switch ea round) **score is total reps of…
Tuesday October 13, 2015
Strength: Clean Progression: Front squat (1/4, ½, full) Clean pull (hip, mid thigh, above knee, below knee) Tall cleans (1/4, ½, full) Then 5:00 EMOM 2 Cleans per minute (same weight all reps) WOD: 3X Row 500m 25 wall balls 2:00 rest